CrossFit Devonport – 260216

From the Blog

CrossFit Devonport – 260216

Team, I’ll be putting up a post tomorrow with wave times and all that after the WOD is announced. I’ll also include a link to the WOD announcement and some other stuff you might like to know about.

I’m excited! It’s great to see the CrossFit community get about each other and support each other in fitness. Everyone has improved so much and now is our time to just benchmark our progress and see how we are going individually πŸ™‚

A. Skill work
Spend 12mins on a big fat goat
GOAT=anything you need to practice, it could be anything πŸ™‚

B. Strength work
Hang squat clean x 2reps
Build to a daily max in 10mins

C-option 1. Benchmark WOD
“Elizabeth”
21,15,9 reps for time of:
– Cleans @ 60/42.5kg
– Ring dips
15mins cap

C-option 2. Open competitors coming in today
3rds, not for time
– 500m row
– 20 air squats
That will be enough to get the blood flowing if you’re coming back in the evening for the Open WOD. Only do this if you need to get some nervousness out of your system. We don’t know what the WOD will be so we’ll just see what happens.

1 comment

  1. Filly - February 25, 2016 10:26 pm

    Excitable!!

    Reply

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